Being hit with hard times can send you into a deep depression. But it doesn’t have to. Learn expert tips for getting through life’s challenges...

1. Take back control. You can’t always help what happens to you, but you can manage how you react.

“The most important step in reducing depression is taking greater charge of your life,” Wish says.

“If you’ve lost your job, for example, ask yourself: Who do I know? Who can I call? Where can I get some résumé help?”

2. Review past successes. Think back to an event when you triumphed over adversity: the last time you got through a difficult period, how you helped a friend, or a tough project at work that was successful.

How did you do it?

Knowing what worked in the past is a powerful tool, Wish says.

It helps you plot the best strategy for dealing with today’s troubles.

And it reminds you what a capable, resourceful person you can be.

Being hit with hard times can send you into a deep depression. But it doesn’t have to. Learn expert tips for getting through life’s challenges...

Like the rest of your body, your brain benefits from a healthy lifestyle. And focusing on what makes you feel good keeps your mind off your troubles.

Here’s motivation to keep you on track:

Eat a Mediterranean diet. People who eat a diet emphasizing fruits, vegetables, nuts, grains, legumes, fish and healthy fats are less likely to become depressed, according to a study by Spanish researchers published in 2009 in Archives of General Psychiatry. These foods improve circulation and have antioxidant effects — all of which may decrease depression risk.

Exercise regularly. Being active releases feel-good chemicals in the brain and reduces chemicals in the immune system that may make depression worse, according to the American Psychiatric Association. It also gives your self-confidence a boost.

Being hit with hard times can send you into a deep depression. But it doesn’t have to. Learn expert tips for getting through life’s challenges...

Get enough sleep. While depression may contribute to lack of sleep, the reverse is also true. In a study from Columbia University, teenagers whose parents set bedtimes of 10 p.m. or earlier got more sleep than those who stayed up until midnight or later. The early sleepers were also 24% less likely to be depressed. One theory is that sleep deprivation decreases metabolic activity in the brain’s prefrontal cortex, which helps control behavior and emotion.

4. Connect with others.Even if you don’t feel like it, push yourself to spend time with family and friends.

And make new connections by signing up for an exercise class, joining a hobbyist club, volunteering for a good cause or getting involved in community activities.

“The more social contacts you have, the better,” says Elizabeth Fitelson, MD, a psychiatrist and director of the Women’s Program at Columbia University’s Department of Psychiatry.

“Isolation makes you feel more depressed.”

Being hit with hard times can send you into a deep depression. But it doesn’t have to. Learn expert tips for getting through life’s challenges...

5. Join a support group. Sharing your feelings with strangers can seem hard at first.

But reaching out to other people in similar situations makes you feel less alone.

And you can get tips from people who’ve rebounded successfully.

“Find good role models and emulate their behavior,” says Charles Figley, PhD, editor of the journal Traumatology and professor of disaster mental health at Tulane University.

6. Shut down stress.Yes, it’s possible.

When you’re under stress, the body’s sympathetic nervous system mobilizes you for action. Your heart rate and breathing speed up, and your blood vessels constrict.

Being hit with hard times can send you into a deep depression. But it doesn’t have to. Learn expert tips for getting through life’s challenges...

Seeking Professional HelpSome people feel ashamed about getting counseling to cope with depression. But how you handle feelings of sadness is an inherited trait.

“It may be harder for you to cope than for someone else,” Wish says. In other words, you’re prone to depression the way others are more susceptible to headaches or colds.

To get help, see your primary doctor and ask for a therapist recommendation. Two types of psychotherapy with solid research backing are:

Cognitive-behavioral therapy (CBT), which focuses on identifying and changing negative thoughts and behaviors that make a bad situation seem even worse and more hopeless than it really is.

Interpersonal therapy (IPT), which focuses on troubled personal relationships that trigger or worsen depression. “Relationships are a major source of stress that leads to depression in women,” Figley says.

You may be prescribed antidepressants, either alone or combined with therapy.

If you’re already taking one, “talk to your doctor about making sure your dose is adequate,” Dr. Fitelson says. “Some people may need a higher dose when under stress.”

Linda Wasmer Andrews is a freelance writer with a master’s degree in psychology. She’s author or coauthor of several books about stress and depression, including Encyclopedia of Depression (Greenwood) and Stress Control for Peace of Mind (Main Street).

How Much Do You Know About Depression?
Despite all the progress in diagnosing and treating this disease, many people still are in the dark when it comes to understanding depression. How much do you really know? Take this depression quiz, which includes information from Treating The Aching Heart, by Lawson Wulsin, MD.

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